March Strength #4 Strength
If you're coming to benchmark, work at 50% effort. This is your recovery day.
Barbell Back Squat 5x12
Chin Up 5x max reps (if you can do more than 10, make it harder either by taking off a band or adding db/medball to your legs. TRX supinated grip row is alternate)
Set #1 is warm up/practice round
3.5min rounds
20mins
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